One sheep. Two sheep. Three sheep. If it often takes you more than 20 minutes, and counting several hundred sheep, to go to sleep, you may have insomnia. Insomnia is a common sleep disorder that affects approximately 60 million Americans each year. Many people have occasional bouts of short-term insomnia that usually are nothing to worry about. But for others, stress or depression can cause ongoing insomnia lasting several weeks or longer.

People with insomnia may have difficulty falling asleep, problems staying asleep, or wake up too early. Women and the elderly are more likely to be affected by the sleep disorder, which can be caused by anxiety, Alzheimer’s or Parkinson’s disease, arthritis, asthma, heart failure, overactive thyroid, heartburn, stroke, posttraumatic stress disorder, restless leg syndrome or menopause. Some medications, including certain asthma, cold and allergy medicines, as well as beta blockers, also may cause insomnia. In addition, caffeine, tobacco and alcohol have been associated with the sleep disorder.

• Ways to Get a Good Night’s Sleep
• Go to bed and get up at the same time every day, including weekends.
• Try to exercise 20 to 30 minutes each day, but not within several hours of bedtime.
• Do not eat a large meal before going to bed, and avoid caffeine, alcohol, tobacco or medications that can disrupt sleep.
• Relax before bedtime by reading, taking a hot bath, or watching television.
• Make sure the room temperature is comfortable, and the bedroom is dark and quiet.
• Avoid taking naps after 3 p.m.
• Get up and do something quiet if you cannot fall asleep within 20 minutes.

Feeling sleepy from time to time during the day is normal. However, insomnia may cause other symptoms as well, including lack of energy or motivation, difficulty concentrating, mood swings, headaches or stomachaches, or impaired driving ability. If insomnia begins to impact your daily activities, it is time to see your doctor.

Insomnia can be diagnosed based on medical and sleep histories, as well as a physical exam. A sleep study may be recommended if the cause of the insomnia is not identified. One treatment option for insomnia is through lifestyle changes, such as following a relaxing routine before bedtime and developing a pattern of healthy sleep. Your doctor also may prescribe hypnotics to help you sleep. However, many of these pills usually are taken on a short-term basis because they can become habit-forming or less effective over time5. Cognitive behavior therapy (CBT) may be recommended to help you change thoughts and actions that can interfere with sleep. CBT uses methods such as relaxation training and biofeedback to help reduce anxiety and get restful sleep.

Most adults need seven to eight hours of sleep each night. But if you consistently get less than you need because of insomnia, your body may react with slowed reaction times, impaired judgment, or inability to concentrate. For more information about insomnia, talk with your doctor or visit the American Academy of Sleep Medicine Web site at www.sleepeducation.com.